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Dorian Style

by ConT
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Program Description

**Dorian Style** is a comprehensive 6-week bodybuilding program designed to challenge both intermediate and advanced lifters. With 24 training sessions spread across the weeks, this program emphasizes hypertrophy through a variety of targeted exercises for all major muscle groups. Each workout lasts about 60 minutes, ensuring you maximize your time in the gym while pushing your limits. Get ready to sculpt your physique with a full gym's worth of equipment, utilizing techniques inspired by one of bodybuilding's legends. Embrace the grind and transform your training!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2025 06:25
  • Last Edited
    Sep 16, 2025 07:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.4%
Triceps
12.1%
Chest
11.9%
Lats
10.2%
Front Delts
9.1%
Hamstrings
7.4%
Quadriceps
6.6%
Biceps
6.5%
Middle Delts
6.5%
Glutes
5.9%
Rear Delts
3.7%
Abductors
2.7%
Adductors
2.2%
Lower Back
0.9%
Abs
0.4%
Forearms
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
AMRAP
AMRAP
RPE 6.5
RPE 10
4
Seated Dip (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
8
Shrug (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
AMRAP
AMRAP
RPE 6.5
RPE 10
4
Seated Dip (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
8
Shrug (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
AMRAP
AMRAP
RPE 6.5
RPE 10
4
Seated Dip (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
8
Shrug (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
AMRAP
AMRAP
RPE 6.5
RPE 10
4
Seated Dip (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
8
Shrug (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
AMRAP
AMRAP
RPE 6.5
RPE 10
4
Seated Dip (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
8
Shrug (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 10
3
Lateral Raise (Machine)
1
1
AMRAP
AMRAP
RPE 6.5
RPE 10
4
Seated Dip (Machine)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Tricep Kickback
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
8
Shrug (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Single Arm Iso Row
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
High Row
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 9
RPE 10
5
Standing Pullover (Cable)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 9
6
Rear Delt Fly (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Hack Squat
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Single-Leg Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
7
Hip Adductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
8
Glute Kickback
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Hack Squat
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Single-Leg Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
7
Hip Adductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
8
Glute Kickback
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Hack Squat
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Single-Leg Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
7
Hip Adductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
8
Glute Kickback
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Hack Squat
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Single-Leg Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
7
Hip Adductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
8
Glute Kickback
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Hack Squat
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Single-Leg Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
7
Hip Adductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
8
Glute Kickback
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
3
Hack Squat
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
4
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
5
Single-Leg Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
7
Hip Adductor (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8.5
RPE 10
8
Glute Kickback
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Chest Fly (Machine)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Bayesian Curl
1
1
AMRAP
AMRAP
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Chest Fly (Machine)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Bayesian Curl
1
1
AMRAP
AMRAP
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Chest Fly (Machine)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Bayesian Curl
1
1
AMRAP
AMRAP
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Chest Fly (Machine)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Bayesian Curl
1
1
AMRAP
AMRAP
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Chest Fly (Machine)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Bayesian Curl
1
1
AMRAP
AMRAP
RPE 6
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
4
Chest Fly (Machine)
1
1
AMRAP
AMRAP
RPE 7.5
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 10
6
Bayesian Curl
1
1
AMRAP
AMRAP
RPE 6
RPE 8.5
Week 1
1 / 6 Weeks
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
2
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
3
Lateral Raise (Machine)
1 Set
1 Set
AMRAP
AMRAP
@6.5
@10
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@9
7
Tricep Kickback
1 Set
1 Set
AMRAP
AMRAP
@7.5
@8.5
8
Shrug (Barbell)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8.5
@9
@10
Day 2
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
2
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
3
High Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@9
@10
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8.5
@9
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@6.5
@7.5
@8.5
@10
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@10
3
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@7.5
@8.5
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@10
5
Single-Leg Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@8
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8.5
@10
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7.5
@8.5
@10
8
Glute Kickback
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@8
@9
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@7.5
@8.5
@9.5
4
Chest Fly (Machine)
1 Set
1 Set
AMRAP
AMRAP
@7.5
@8.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@10
6
Bayesian Curl
1 Set
1 Set
AMRAP
AMRAP
@6
@8.5